NAME OF EXERCISE WALL ROTATION STRETCH

AREA(S) OF BODY Entire kinetic chain

Lack of dorsiflexion, anterior pelvic tilt, excessive lumbar lordosis, excessive

IMBALANCE(S) thoracic kyphosis, and protracted shoulder girdle

Gastrocnemius, hip flexors, abdominals, pectorals, and latissimus dorsi; also

STRUCTURES ADDRESSED activates and strengthens the gluteus maximus, spinal erectors, rhomboids, and
lower fibers of the trapezius

This stretch mimics many body movements required for correct walking and
running mechanics. It increases flexibility of the ankle (to improve dorsiflexion),
EXERCISE BENEFITS flexibility of the hips (to improve pelvis and lumbar spine function), and flexibility of
the trunk and scapula (to improve spine and shoulder function). It is a great
progression for combining and coordinating the entire kinetic chain.

 Stand sideways to a wall in a split stance with the foot that is closer to the wall
forward.
 Rotate the upper torso toward the wall, but keep the head, hips, legs, and feet
HOW TO PERFORM facing straight forward.
 Place both palms flat against the wall.
 Hold the stretch without lifting the heels off the ground or shifting the spine or
hips to the side.

Stretch each side for 15 to 20 seconds, and repeat the cycle 2 to 3 times at least
DURATION / REPETITIONS once per day.

TIPS and/or PRECAUTIONS
Tip: If there is difficulty remembering which foot to put forward when doing this
stretch, simply mimic the movement of walking by rotating the torso and arms over
the front leg.
Precaution: Holding your breath during this stretch may cause muscle cramping
and tension around the torso. It is important to relax and breathe continuously
when performing this exercise.

Progression: Perform the Lunge To Step Up (with Rotation).

PROGRESS / REGRESS Regression: Perform the Hip Flexor Stretch (Transverse) or Two Tennis Balls on
Upper Back.

Wall Rotation Stretch Start/Finish Position

Copyrighted Material The BioMechanics Method

 Regressions for Wall Rotation Stretch

Perform Two Tennis Balls on Upper Back

Perform Hip Flexor Stretch (Transverse)

Progression for Wall Rotation Stretch

Perform the Lunge To Step Up (with Rotation)

Copyrighted Material The BioMechanics Method